Fat loss occurs when there is a caloric deficit in relation to calories in versus calories out. Your basal metabolic rate takes in consideration your body functions and how much that burns alone, which on average is 1200 but this figure depends on a few factors which can differentiate each persons individual BMR. The activity you add to this versus the food intake will overall balance to a surplus or deficit.
For a fat loss you want to see a deficit but within reason. If you do not get in enough calories you then alter the effect and will gain weight due to the result of your metabolism slowing in response to the lack of calories needed. Eating every 2-3 hours is the basis of this diet which helps keep that metabolism burning your fat stores and not having to concentrate on the food you’re taking in. Lack of activity combined with lack of attention to diet causes your body then ignores fat stores and works on what you are eating, packing the rest of the excess calories away for a rainy day since it feels you are not eating frequently enough. Starvation or limiting meals while drastically lowering your daily calories will sabotage your results slowing the metabolism in turn packing fat. In other words, do not skip meals!
Your choices for complex carbs should come from brown and black rice, tubers such as potatoes and yams as well as grains such as oats and quinoa. ½-3/4 cup with lunch and dinner is optimal. Between lunch and dinner you can have other carb sources such as beans, carrots and squash, or yogurt with fruit.
The fibrous carbs are a must. Dark leafy greens and items such as green beans, asparagus, and broccoli and mustard greens should be eating 2-3 times per day. Breakfast is always easy with choices like egg whites, protein shakes, and oatmeal. Pre and post workout depends on your goals and factor on protein or 50/50 type shakes. I say if you want to burn fat, eat a good meal after your workout, items such as listed above.
A few hours before bed is a great time for a protein powder and water drink to help with muscle recovery. This is not going to cause you any fat gain at all. Lastly you want to ensure you include some Omega fats into the diet in the forms of olives, avocado and the best choice being almonds.
Use this guide to set up a meal plan, here is a sample fat burning meal plan:
- Breakfast – oatmeal and 3 egg whites with a small banana
- Snack 1 – no fat plain yogurt with ¼ cup mixed nuts and berries
- Lunch – chicken breast or fish fillet with 2 cups greens and no fat dressing along with ¾ cup brown rice.
- Snack 2 – 2 plain rice cakes with a tsp of almond butter per cake and ½ cup to a cup chopped broccoli
- Dinner – large fish fillet of cod or snapper steamed with 1 cup (measured cooked) mustard greens and spinach plus a small potato or yam
- Snack 3 – protein drink
This will help you with some serious fat loss! Keep it strict and you can expect an average of 2 pounds per week or 8-10 pounds in a month.